Eating healthily is easier than you may think. By making small changes to your diet, such as choosing healthier alternatives for everyday foods and drinks, you can achieve good nutrition and improve your overall health. And not only can you easily find these alternatives in most health food stores, but you can actually make some of them at home.

Here are some of the healthier alternatives for these eight unhealthy everyday foods and drinks lurking in your fridge and kitchen cupboard:

1. Coffee creamer

Creamer is a powder or liquid added to coffee or tea in place of milk. It gives drinks a smooth, sweet flavor. But creamer is typically chock-full of added sugar in the form of high-fructose corn syrup (HFCS). Numerous studies have shown that HFCS drives inflammation, which is linked to serious health problems.

Creamers are also packed with preservatives, thickeners and other additives. The good news is, alternatives for creamers are surprisingly easy to make. Plus, making creamer yourself guarantees it doesn’t contain any of those nasty, potentially harmful ingredients you’d typically find in processed, store-bought creamers.

For a healthy, dairy-free creamer, combine about half a liter of coconut milk, a tablespoon of organic maple syrup and a teaspoon of pure vanilla extract in a jar. Shake well. This creamer should keep for about a week when refrigerated. You can also freeze it in ice cube trays for long-term storage.

2. White bread

Slathering peanut butter, cream cheese or chocolate spread on a slice of white bread constitutes breakfast for a lot of people. Besides the sugar-rich spreads often paired with white bread, white bread itself is extremely unhealthy. Unlike heartier kinds of bread like whole wheat and rye, white bread offers few nutrients.

That’s because white bread is made from grains that were stripped of fiber, protein, vitamins and minerals. By swapping white bread for a heartier kind of bread, you can improve your health.

Opt for bread made from whole grains since those are rich in fiber. If you have trouble digesting grains, opt for filling, grain-free alternatives. These include:

• Sweet potato toast – Sweet potato gets its vibrant, orange hue from beta-carotene. Your body converts this into vitamin A, which is an essential nutrient for vision and cell growth.
• Swiss chard wraps –  Leafy vegetables like Swiss Chard are low in calories. They are also great sources of fiber, vitamins, minerals and antioxidants.
• Portobello mushroom caps – Portobello mushrooms give you B vitamins, fiber and selenium.

3. Candies

Frequently snacking on candies, chocolate bars and other sugar-rich treats can raise your risk of serious health problems like obesity, Type 2 diabetes and heart disease. So instead of snacking on these unhealthy foods, choose healthier treats like fresh and dried fruits, homemade energy balls and dark chocolate bars.

4. Potato chips

Salty, crunchy potato chips are a very addicting snack. But too much sodium can have a negative impact on the state of your cardiovascular health.

So ditch those potato chips for healthier snacks like kale and beet chips. Kale chips are low in calories but filled with nutrients. Chips made from beets, which have been shown to combat inflammation and boost cardiovascular health, also make for low-calorie, nutrient-rich snacks.

5. Granola bar

Granola bars are grab-and-go snacks perfect for when you need a quick pick-me-up in the afternoon. But these snacks are usually chock-full of sugar and other additives. You’re better off making your own granola bars at home using healthy ingredients like fruits and seeds. Here’s an easy, tasty and healthy granola bar recipe.

6. Processed breakfast cereal

Cereal is standard breakfast fare for millions of people. But more often than not, boxed breakfast cereals lining grocery shelves are packed with HFCS and artificial food dyes. They are also usually lacking in important nutrients, such as fiber and protein.

For a delicious and filling breakfast, whip up a bowl of oatmeal and top it with some fruits or nuts. Avoid instant oatmeal because that’s usually high in sugar but low in fiber and nutrients.

7. Soda

Soda comes with too many health risks to be a regular part of anyone’s diet. For starters, it’s packed with sugar, which can lead to several health problems, from dental cavities to Type 2 diabetes. And diet soda is no different. It may actually be worse because of the amount of artificial sweeteners it contains.

If you find it hard to quit drinking soda cold turkey, try kombucha, a fizzy drink made from fermented tea. You can also throw fresh citrus fruit slices into a pitcher of water to infuse it with a bit of flavor.

8. Energy drinks

Energy drinks can temporarily enhance your focus. But they aren’t any different from sodas. Energy drinks are loaded with sugar and stimulants like caffeine. So besides giving you cavities and high blood sugar, energy drinks can also increase your heart rate and blood pressure.

If you’re looking for a quick boost to get you through the day, choose unsweetened, caffeinated beverages, such as green tea, coffee and yerba mate. Drink caffeinated beverages in moderation.

Small changes like opting for healthier staples and ingredients can add up to make a big difference to your diet. So choose healthier foods when you prepare your meals or when you open the fridge looking for a snack.

Sources:

EcoWatch.com

Healthline.com

HSPH.Harvard.edu

TheRealFoodRDs.com